Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit of Bulgarian Bag and Kettlebell 10s. Try and go a bit heavier with your kettlebell today. It is a full body circuit designed to keep your heart pumping and burn out that fat..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a simple kettlebell combo. Just a total of 100 reps. 50 per arm. Take rest as need, but try and complete it without stopping. Use moderate weight. This is a ton of volume and a full body go..
100 reps of alternating arms (50 L / 50 R)
Dead Snatch / Front squat combo
Yoga with Julia. Hips and Lower Back..
https://www.youtube.com/watch?v=RBnm4srd_XQ&t=1211s
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a single kettlebell training session on the clock with active recovery for "rest". The goal is to not put the kettlebell down the entire training session. Be smart and safe, if you need a break, take it.
1 minute intervals broken up into 30 second segments. Active recovery is alternating L/R static holds. (rack position and overhead position). Each movement will be followed by 30 seconds of swings
30 seconds / 30 seconds / 30 seconds
Sumo Squat / Swing / R OH Hold
Jerk L / Swing / L OH Hold
Jerk R / Swing / R OH Hold
Lunge L / Swing / L Rack Hold
Lunge R / Swing / R Rack Hold
Bent Over Row L / Swing / L OH Hold
Bent Over Row R / Swing / R OH Hold
Snatch L / Swing / L Rack Hold
Snatch R / Swing / R Rack Hold
Hi Pull Catch Squat / Swing / Goblet OH Hold
Cool down, have a nice day.. El Rey always..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to HIIT it for Tabata Tuesday style of circuit. 2 to 1 work to rest ratio for the time. Multiple rounds. Hard training in a short amount of time. Each exercise will be performed for 8 times in 2 sets for a total of 16 total rounds. Total time is 24 minutes
20 on / 10 off
2 sets of 8 rounds of each movement
Airdyne Sprint (No airdyne? substitute sprints, burpees, fast feet, mountain climbers)
BB Snapdowns
AB Wheel
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a kettlebell chipper. Each exercise will be performed 50-40-30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 3-4 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
50-40-30-20-10
Kettlebell swings
Bodyweight Squats
Flutter Kicks
Extra : Row, Run, or Bike for meters, miles or time..
Warmup with joint mobility, dynamic movement, and foam roller. Today we are goin to hit a 5 round 20 minute EMOTM full body strength and conditioning session. We will utilize bodyweight, kettlebells and Bulgarian Bags. These sessions are a great way to pack a ton of volume into a short amount of time. Get after it..
20 minutes 5 Rounds EMOTM
20 Hand to Hand Swings
15 Sumo Squats
20 BB Spins
15 BB Thrusters
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit two "On the Clock" segments. 20 minutes to get your heart pumping and muscles flaring. The first is a 10 minute EMOTM couplet with swings and goblet squats. The second is a 10 minute AMRAP. Both will push you and get the blood flowing.
10 Minute EMOTM
20 Swings (Odd)
15 Goblet Squats (Even)
10 Minute AMRAP
5 Jerk L
5 Jerk R
10 Push-Up
5 Row L
5 Row R
10 Jump Squat
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a ladder training session. We will be utilizing a rowing machine. If you don't have access to a rowing machine, use a stationary bike, elliptical, or just run. There is always a way if you are willing.. Get after it. No rower? Run..
Row 250M
25 Swings
20 Push-ups
15 KB Front Squats
10 KB Snatch
5 Burpee
Row 500M
(Circuit above)
Row 750M
(Circuit above)
Row 1000M
(Circuit above)
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a plate workout. Full body go with multiple exercises. Simple and effective. If you don't have access to a plate substitute a kettlebell or dumbbell. Where there is a will there is a way.. Push hard and try and take as little rest as possible.
15 Reps each
Halos 15L/15R
Bridge press
Squat press
Shoulder to shoulder
Crunch
Bent over row
Shoulder press
Thruster
Russian twist
Triple Crush
Clean and Jerk
Plate jack press
OH Squat
Chest pressPullover
Warm up with joint mobility, dynamic movement, and foam roller. Today's training is all about love.. Since we love to train, we have covered one base. Pick 7 exercises that you love to do today (or don't mind so much). 14 reps of each for 7 rounds with as little rest as possible in between. It is our St Valentine's day circuit. Great endurance and strength. Since I love kettlebells and the Bulgarian bag, I am going to train with both today.
Warm up with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 5-4-3-2-1 strength workout. Just 3 exercises, but a lot of bang for your buck. It will hit the whole body. This is a great compliment to the endurance training session from yesterday. Make sure that you use moderately challenging weight here. Not too easy.. Not too hard..
3 Rounds
each exercise is done for 5-4-3-2-1 reps
Clean and Jerk
Dips
Pull ups
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 4 movement, tabata style training session. Complete each movement in the circuit 8 times with a 30 second on / 10 second off time sequence. Multiple combo movements just to keep things interesting. It is just over 21 minutes of training with a 3-1 work to rest ratio.. Good Reps.. Get after it..
8 Rounds of 30 seconds on / 10 seconds off
Hi Pull / Catch / Squat
Squat Thrust / Bent Over Row
Swing / Clean / Rotational Press L
Swing / Clean / Rotational Press R
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a box jump chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
5 box jumps
agility ladder
50 jump rope skips
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to continue with the ladder progression. Similar to the 12 days of Christmas training session. 10 exercises each one is a specific number of reps. SIT-OUT REPS ARE SINGLES NOT L/R.. Full body go.. Enjoy
1to 10 rest.. then 10 to 1
SIT-OUT REPS ARE SINGLES NOT L/R
1 Windmill L/R
1 sit-out
2 OH Kettlebell Squats L/R
2 sit-out
3 2 Hand Swings
3 sit-out
4 Kettlebell Halos L/R
4 sit-out
5 Clap Push-ups
5 sit-out
6 Cleans L/R
6 sit-out
7 Sumo / Upright Row
7 sit-out
8 Hi-Pulls L/R
8 sit-out
9 Kettlebell Sit-ups
9 sit-out
10 Snatch L/R
10 sit-out
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit 2 exercises that work the entire body. Long Cycle clean and jerk. Timed sets. This is a great strength and conditioning combo that hits your central nervous system pretty hard (in a good way). It is a great way to build coordination and power through out your body, great cardio, and a tremendous push/pull combo.
Single Arm C&J
1 minute L
1 minute R
20 sets
30 seconds on
15 seconds off
1 minute L
1 minute R
5 sets
Heavy, medium, light
2-4-6
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 15 minute AMRAP with the Bulgarian Bag. Get a good warmup and get the blood going. Shake off the cold and get after it.
5 minutes Calisthenics
15 Minutes AMRAP
5 clean and front squat / squat thrust combos
10 spins
5 front raise / squat combos
10 snapdowns
5 donut swings
10 arm throws
5 seal pushups - hands on the bag
4 - 30 second intervals
single arm kettlebell clean and jerk
